Yeah, yeah, you saw this coming: That pill exists, but not in pill form. You can have all of those benefits for free, and all it takes is going to bed a little bit earlier. That’s it.

And yet! The Centers for Disease Control have called sleep deprivation a public health crisis, saying that one-third of adults don’t get enough sleep. Some 80 percent of people report sleep problems at least once per week, and according to a 2016 study, sleep deprivation “causes more than $400 billion in economic losses annually in the United States and results in 1.23 million lost days of work each year.”

If that’s not enough, here is a non-comprehensive list of the ways your sleep deprivation is personally harming you:

First, learn how much sleep you need. Generally, if you’re waking up tired, you’re not getting enough.

However, the gold standard of eight hours per night might not be right for you. A study from 2015 brought into question whether we need that magical number, so following your body is the best way to figure out the right rhythm. The only real guideline is to get as much sleep as you need to feel refreshed and energized the next day, and then do that every single night. Keeping a sleep diary — like this one — can help you figure this out.

Last, keep a consistent sleep schedule. This can be the most important part of your overall sleep hygiene. We’re all equipped with a circadian clock, which is that internal 24-hour timer that naturally tells us when to sleep, and the best way to getting rest and feeling rested is to keep this consistent. Fall asleep and wake up at the same time every day (including weekends), and try to build as much regularity into your schedule as possible, including meal times, exercise routines, screen time (and when to shut off the screens) and morning sunlight time. And don’t forget to keep your bedroom cool.